Archive for July, 2010

Yoga for Runners

July 16, 2010

I recently began the Couch to 5K running plan and I have some new aches and pains.
Running can be hard on your body. Practicing Yoga can
help increase endurance, strength and of course flexibility.

Here are some Yoga Asanas that can help.

Begin with a few minutes of Meditation (Breathing & Centering)

Rock the Baby (AKA Cradle the Baby)

Ankle over knee with fingers between toes and ankle rotation (hip opener)

Portrait Pose Legs to the Right
Twist to the Right
Rainbow Side Stretch to the Right
Back Bend Right hand on floor roll onto shins

Portrait Pose Legs to the Left
Twist to the Left
Rainbow Side Stretch to the Left
Back Bend Left hand on floor roll onto shins

Cobbler’s Pose
Butterfly Flutters
Forward Fold

Down Dog
Three Leg Down Dog (Right leg up)
Hip Opener (Right leg up)
Low Lunge (Right leg forward)
Down Dog
Table Pose
Child’s Pose
Kneeling Ankle Stretch

Down Dog
Three Leg Down Dog (Left leg up)
Hip Opener (Left leg up)
Low Lunge (Left leg forward)
Down Dog
Table Pose
Child’s Pose
Kneeling Ankle Stretch

Squat

Rag Doll

Mountain Pose

Active Balance with ankle stretch:
Stand on Right leg, lift Left leg so that L thigh is parallel to the floor, swing shin backwards and point toes down.  Straighten leg and flex foot.  Repeat several times, and then switch sides.

½ Lotus Balance, each side

Flow:

Beginning of Sun Salutation A to Down Dog – Right Leg Forward, Triangle to Pyramid – Lunge with Left Knee on the floor and try to hold Left foot with your Right Hand – Down Dog – Feet to Hands-look up, Flat Back – Reverse Swan Dive -Mountain Pose

Repeat Beginning with Left Leg Forward

Mountain Pose

Forward Fold

Down Dog

Jump Feet to hands

Sit

Modified Fish Pose with legs in Cobbler’s Pose

Bended Knee Pose against wall

Legs up the Wall

Savasana

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Yoga for Neck & Shoulder Pain

July 13, 2010

Remember there should be no pain in Yoga.  Please only take each pose to the point where you are feeling the stretch.  Back off if you are feeling any pain.

Begin with a few minutes of Meditation (Centering and Breathing)

Seated Position

Ear to Shoulder: Inhale, and as you exhale bring your right shoulder towards your right ear.  Hold for several breaths.  Inhale back to center, exhale Left ear towards left shoulder, hold, and then return to center.

Chin to Chest: Inhale, and as you exhale bring your chin towards your chest.  Hold for several breaths.  Inhale and return your head to center.

Shoulder Shrugs: (shoulders to ears) Inhale raise your shoulders and tense your shoulders and arms, exhale relax and release your shoulders with an audible sigh.  Repeat 10 times.

Shoulder Circles: Circle your shoulders up, back, down and forward, repeat five times, then switch directions.

Sea Saw Shoulder Stretch: raise your arms to shoulder height.  Bear Grip (clasp) your hands in front of your chest (do not interlace fingers).  Relax your shoulders.  Pull your arms in opposite directions without loosening your Bear Grip.

Inhale; raise right elbow up, and lower left elbow.  Exhale: raise left elbow and lower right.  Continue on in this way, sea sawing arms for several minutes, increasing speed.

Chest Expansion: Sit tall, bring your hands behind your back and interlace your fingers.  Squeeze your shoulder blades together, and raise your arms off your back as high as is comfortable.  Hold for 5 to 10 breaths.

Arms Overhead with a Strap: Hold a yoga strap (belt, tie or towel) in both hands.  Inhale and raise and straighten your arms over your head.  If you cannot straighten your elbows, widen your grip on the strap.  Bring your chin to your chest and hold for 10 breaths.

Eagle Arms: Bring your arms to shoulder height. Wrap your right arm in front of under your left arm, elbows bent.  Try to bring the palms of your hands together.  Raise and lower your elbows a few times.  Repeat on the opposite side, Left arm under the right.

Cow Face Arms: Raise your left arm, bend your left elbow and place your left hand on your back, fingers pointing towards the floor.  Bring your right arm behind your back, fingers pointing up.  Try to clasp hands (Bear Grip).  If your can’t bind (clasp hands together) hold a yoga strap (belt, tie or towel) in your left hand and hold the opposite end of the strap in your right hand.  Hold for several breaths, and then repeat on the other side.

Table Pose

Cat & Cow Poses: Begin in Table Pose:  Inhale: lift head & hips bowing your back in Cow Pose, Exhale:  drop your head and hips arching your back into Cat Pose (repeat for several breaths)

Down Dog: Begin in Table pose:  curl your toes under, and straighten your legs into an inverted ‘V’ position.  Hold for several breaths.

Cobra: Lay on your belly with legs together.  Bring both hands to the floor.  Hands should be placed close to your sides along your ribs.  Inhale slowly press into your hands and straighten your arms as much as is comfortable.  Hold for several breaths.  Counter cobra pose with Child’s pose.

Standing Poses, along the wall

Shower Hang: place the palms of your hands on a wall at waist height.  Walk your feet backwards until your back is in table pose and your feet and hips are in alignment.  Breathe and hold for several breaths.

Pectoral Stretch: Face a wall and place your arm against the wall.  Gently turn your body away from the wall.  Hold for 10 breaths, and then switch sides.

Trapezius Stretch: Bring your arms behind your back.  Hold your right wrist with your left hand.  Gently pull your right arm to the left.  Hold for a few breaths and then switch sides.

End with a few minutes of Meditation (Centering and Breathing).

Click here for more Asanas for Ailments

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